Barre During Pregnancy: Why It’s a Safe and Effective Workout

Having a baby is one of the most exciting (and nerve-racking) times in your life — your baby is growing and your body is changing every day, so taking care of your body and your mental health is more important than ever. 

Whether barre is already part of your regular routine or you want to give barre a try during pregnancy, it’s totally normal to have questions like, “Is barre good for pregnancy?” We’re here to break down everything you need to know about barre during pregnancy, and how to protect your body — and your baby — during prenatal barre workouts.

We’ll cover:

• Is barre safe for pregnancy?
• The benefits of barre during pregnancy
• Barre modifications for pregnancy

Can you do barre while pregnant?

The short answer: Yes! The beauty of The Bar Method is that any workout can be customized to fit your individual needs as they change during each pregnancy week. With a few modifications, barre can be a safe and effective prenatal workout class.

In fact, the American College of Obstetricians and Gynecologists says it’s safe to continue or start regular physical activity during pregnancy and recommends at least 150 minutes of moderate-intensity aerobic activity every week for pregnant people. That equals 2 to 3 barre classes per week.

Consult your doctor before starting prenatal barre

While every Bar Method class is designed to fit every fitness level and ability, it’s important to consult a medical professional before heading to the studio and starting or changing your routine, especially during pregnancy. Your doctor can give you professional recommendations for how often to do classes, which movements to avoid, and how to know when to rest.

The benefits of doing barre while pregnant

We’ve already established that barre is a safe and effective prenatal fitness class, but it’s so much more than a workout. The benefits of doing barre while pregnant go beyond the physical, like increased flexibility, improved balance and posture, stronger muscles, and more endurance. 

Time in the barre studio is a chance to recenter, focus on yourself, and get stronger mentally and physically as you prepare for your baby’s arrival. Many pregnant people who exercise regularly report increased levels of energy and better sleep (two things that may be lacking once a baby arrives). Other benefits include:

• More breath awareness and control
• Heightened mind/body awareness
• Reduced stress
• Increased self-confidence

What our Instructors say about doing barre while pregnant

Don’t just take it from us — here are two real stories from Bar Method instructors who have seen and experienced the power of doing barre during pregnancy.

Longtime Bar Method instructor Stephanie Kagan shared on our blog: “I loved barre during my pregnancies and postpartum periods because it gives you the opportunity to still build strength and endurance — two things you absolutely need once your baby arrives. Throughout pregnancy and postpartum, you rely on your muscles to stabilize and support your changing body. Barre is the perfect way to build and maintain those muscle groups, which help you breeze through your pregnancy journey with fewer aches, pains, and head-noise.”

Another Bar Method enthusiast and instructor, Mia Pruitt, says: “Many pregnant people suffer with back pain, and it can be extremely uncomfortable or even debilitating. With the strategic balance of stretching and strengthening, barre was an incredible tool to help bring me relief. It was also a great mood booster, which is necessary for the harder moments.” 

Prenatal barre workout tips

Your body changes throughout each pregnancy week, so adjustments are sometimes necessary. Use these tips and barre modifications for pregnancy to make the most of your time in the studio and ensure a safe experience for you and baby.

First trimester barre tips

The first trimester (pregnancy weeks 1–12) can be a big adjustment, especially for first-time parents. Once you have the OK from your doctor, keep these tips in mind when you step into the barre studio.

• Ease into it. Your body is changing in ways you may not notice. Even during exercises you’re familiar with, ease into movements andremember that the workout should feel challenging, but never painful. 
• Talk to your instructor. Let your instructor know you’re pregnant — they’ll offer personalized modifications for your body and fitness goals.
• Stay hydrated and fueled. Now more than ever, staying hydrated and eating to support your body during workouts is essential to improving your performance and preventing muscle strain, injury, or lightheadedness.

Second trimester barre tips

After you’ve made it through the first trimester, you may experience changing energy levels and may need to make more adjustments in class during pregnancy weeks 13–28. 

• Go easy with stretching. Your body is releasing hormones that loosen and relax your muscles, but this enhanced flexibility doesn’t mean you should stretch beyond your limits. While light stretching is definitely encouraged, avoid abdominal twists, the splits, and cobra for now.
• Try seated exercises. As your uterus becomes heavier, it can place extra pressure and strain on your back. Ask your instructor for seated exercise modifications to alleviate some of this pressure by keeping your back in an upright position.
• Use risers for back support. As your baby grows, you may experience more back pain. Support and stabilize your back during barre exercises with the risers provided in the studio. Your instructor can show you how and when to use risers.

Third trimester barre tips

The third trimester (pregnancy weeks 29–40) is a time to focus on yourself and take things slow to prepare your body and mind for your baby’s arrival. 

• Keep your balance. Your center of gravity may shift during pregnancy. Avoid movements that require you to lift more than one body part off the ground and keep a chair or ballet barre close to maintain your balance, or ask your instructor for modifications.
• Focus on your breathing. During the late stages of pregnancy, you may feel out of breath more frequently. Focus on controlling your breathing through your barre workouts — that breath control could be useful in the delivery room, too. 
• Go at your own pace. Don’t feel pressured to keep up with everyone else in your class. Be patient and kind to your body, inside the studio and out!

Barre exercises to avoid during pregnancy

While most barre exercises can be modified for pregnancy, certain exercises and activities can become challenging and uncomfortable. There are a few exercises and movements you should avoid to keep you and your baby safe during prenatal barre workouts.

First, avoid exercises that require you to lie flat on your stomach or back — this can put unwanted pressure on your organs and restrict your blood circulation.

Focus on breath and form during abdominal work. Use risers for support when you need it, and avoid deep twisting movements or intense abdominal stretches like cobra pose.

Finally, avoid exercising to the point of exhaustion. Remember to stay hydrated and wear loose-fitting, sweat-wicking activewear to avoid overheating and protect yourself and your baby. Especially during pregnancy, consult your doctor before starting a new exercise routine or changing the intensity of your workouts.

A gentle reminder about prenatal barre

During pregnancy, changes in your physique can be challenging to navigate. We’re here to remind you that every body is a barre body — and your body is capable and powerful, no matter what it looks like. While we often boast about physical transformation, the real power of barre lies in consistent movement and an increased sense of inner strength.

A final note on barre during pregnancy

With these tips and tricks in mind, you’re ready to take full advantage of the benefits of barre during pregnancy. Remember to always listen to your body, rest when you need it, and consult professional medical opinions before starting or changing your barre routine. We’re here for you every step of the way!

More resources from The Bar Method

• How to Recover After a Barre Workout
• How to Practice Mindfulness During Barre Class
• 5 Breast Health Tips From an OBGYN

Barre during pregnancy is more than just a workout — it prepares you physically and mentally for parenthood. Find a studio near you to get started.